Baseball Athlete corrective Movements
After completing your Sports Performance Screening, you’re probably curious about what all those tests revealed and, more importantly, how you can use that information to improve your performance. This page breaks down each screening test, explaining its purpose, why it’s crucial for athletic success, and the role it plays in a comprehensive approach to athletic development. From Athletic Performance Therapy (Physical Therapy) to targeted Sports Performance Training, we offer solutions to help you maximize your potential. Below, you’ll find corrective exercises you can incorporate into your training. Click the plus sign (+) next to each exercise to learn more.
Lat Mobility
Lat mobility is key for proper throwing mechanics and overhead movement. This test measures how well the lat muscles allow the shoulder to move through its full range of motion — essential for generating speed and power in a baseball throw. Limited mobility here can lead to compensations in the shoulder and elbow, increasing the risk of rotator cuff irritation or shoulder impingement.
Elbow Range of Motion
This test evaluates the flexibility and balance between the flexor and extensor muscles of the forearm — critical for both throwing velocity and control. A healthy elbow range of motion allows for smooth energy transfer from the shoulder through the wrist. Restrictions or asymmetries can increase stress on the UCL (ulnar collateral ligament) and raise the risk for overuse injuries like “thrower’s elbow.”
Total ARC (Shoulder Internal + External Rotation)
The Total Arc test measures the combined rotational capacity of the shoulder, giving insight into how well a player can load and release energy during throwing. Maintaining an optimal total arc ensures both velocity and control. A deficit on one side can indicate muscular imbalance or tightness, putting the athlete at higher risk for labral tears or shoulder instability.
T-Test: Posterior Shoulder Endurance
The T-Test evaluates the endurance of the muscles that slow the arm down after release. When these muscles are strong, players can maintain their mechanics, keep their velocity deeper into games, and reduce stress on the shoulder and elbow. When they are weak, fatigue shows up fast and mechanics begin to break down. Improving this area helps players throw harder, safer, and with more consistency over the season.
Hamstring Flexibility
Hamstring flexibility affects stride length, sprint mechanics, and overall lower-body explosiveness. Tight hamstrings can limit hip mobility and reduce running speed, while also increasing stress on the lower back and risk of hamstring pulls or strains — especially during acceleration or sudden stops.
Gator Plank (Core Stability)
This Gator Plank evaluates glute med strength and lateral core stability, both essential for controlling the hips and trunk during throwing and hitting. Strong lateral stability helps the athlete resist unwanted rotation and maintain balance as power moves from the lower body to the upper body. Weakness here often leads to early rotation, loss of posture, and increased stress on the shoulder, elbow, or lower back.
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